According to the American Heart Association, lifestyle is an important factor in protecting the heart well. To reduce the risk, prevent heart disease, heart attack, stroke... housewives should set the following principles for the family:
Stop smoking
Accordingly, the American Heart Association recommends that if you or your family member is using tobacco, stop immediately. Although this is very difficult, continuing to smoke can increase the risk of stroke, heart attack, and living with chronic heart disease.
Choose a good diet
A healthy diet is the best weapon to fight heart disease. The foods you eat can affect your cholesterol, blood pressure, blood sugar levels, and weight.
Housewives need to choose foods rich in nutrients such as vitamins, minerals, fiber and low in calories for the family. The diet needs to have lots of green vegetables, fruits and whole grains. Low-fat dairy products, skinless poultry, fish, beans, vegetable oils and nuts are recommended.
Limit saturated fat, trans fats, red meat, processed meats, added sugars, sugary drinks and sodium. Maintain a reasonable diet combined with physical activity to burn calories.
Physical activity
You should sit less and move more. In addition, try to get physical activity every day, at least 150 minutes/week at a moderate intensity to help reduce blood pressure and cholesterol.
Exercise and sports also help maintain a stable weight. If you are not physically active much, start with light activities, each time lasting 5 minutes.
Get enough sleep
Getting a good night's sleep is important for heart health. The amount and quality of your sleep can affect your eating habits, mood, memory, organs... Sleeping too much or too little can be harmful.
Adults need to get enough sleep between 7 and 9 hours a night. You and your family members can also improve sleep quality by: Physical activity during the day, creating a bedtime routine, taking electronic devices out of the bedroom...
Reduce stress
Stress can lead to unhealthy habits, such as smoking, overeating, and lack of physical activity.
Chronic stress increases the likelihood of high blood pressure. These factors will increase the risk of heart disease and stroke.
Therefore, we need to find healthy activities to reduce stress such as exercising regularly, spending time with family and friends, performing relaxation therapies...
Limit alcohol
Drinking too much alcohol can cause high blood pressure, increased heart disease, stroke, cancer; irregular heartbeat; cause obesity, alcoholism, suicide and accidents.
Therefore, housewives should remind family members to limit alcohol and alcoholic beverages. If necessary, the maximum quantity is as follows: women 1 glass/1 day; men 2 glasses/day.
